Fitness Heroics – CrossFit Epically Awesome
In’s
40 jump lunges
Yoga/Mobility
forearm smash/ wrists
Warm-up
5 Min INT (No Measure)
1 Minute of Jumping Jacks
1 Minute of High Knees
1 Minute of Jump Squats
1 Minute of Burpees
1 Minute of Sit-ups
Skill/Strength
Thruster (1 RM)
WOD
10/2/15 (Time)
3 Rounds for time
400 m run
then:
5 reps of the Bear Complex
(power clean, front squat, push press, back squat, push press behind head = 1 rep)
10 Toes-2-Bar
Rx:115/85
Rx+:135/95
Out’s
20 behind the neck press
Superhero Training
Yoga/Mobility
double ball on upper back
Skill/Strength
Press Complex (3 x 1)
3 Strict Press
2 Push Press
1 Split/Push Jerk
At heaviest load
Gymnastics
Box Jumps from seated position
Max height. Starting in seated position in a full squat.
Find max height
WOD
10/2/15 SH (AMRAP – Rounds and Reps)
15 min AMRAP
21 swings
15 Box Jumps
9 Clean and Jerk
Rx: 53/35 KB; 24″/20″ Box;115/ 85 bar
Rx+: 62/44 KB; 30″/24″ Box;135/ 95 bar